P.E. Introduction

Bicol University
INSTITUTE OF PHYSICAL EDUCATION, SPORTS AND RECREATION
Legazpi City

Physical Fitness Physical Fitness is the capacity of the individual to accomplish his/her regular daily activities without undue fatigue and still has an ample amount of reserved energy to enjoy leisure and meet emergencies.

I. COMPONENTS OF PHYSICAL FITNESS

1.1 Flexibility- The ability of muscles and joints to go through the full range of motion. It involves four basic movements, namely:

a. Flexion- bending body segment b. Extension- straightening a body segment. c. Abduction- moving a limb away from the body. d. Adduction- moving a limb towards the body.

Body flexibility is achieved through stretching specific segments of the body. To achieve good body flexibility, exercises should be performed daily. For very tight muscle-joint area, it is highly recommended that flexibility exercises be done at least twice a day.

TYPES OF STRETCHING

1. Passive Assisted Stretching- involves relaxing a specific body part and just allowing the partner to move the limb of the stretcher to gain a new range of movement. 2. Static Stretching- involves slowly stretching a segment of the body to the furthest point and holding that position for a certain period of time. Usually performed without a partner, each stretch is easy and pain free. Once the stretcher has achieved its full range of movement and begins to feel a mild discomfort (muscle tension) in the body part being stretched, the position is held statically. 3. Ballistic Stretching- involves a sudden bouncing or jerking rhythmic movement of a specific part of the body. In ballistic stretching, the stretcher does not know how far the soft tissue structures can extended during the exercise; thus, the probability of tearing a muscle becomes apparent.

4. Proprioceptive Neuromuscular Facilitation- (PNF) involves the hold-relax approach to stretching. During the hold-relax, the partner attempts to move the limb at its lengthened range of motion and isometrically resists the partner’s attempt to move the deeper stretch. Then the stretcher relaxes the limb and the partner slowly moves the segment into a new range. PNF is generally used if range of motion is extremely limited and if active movement causes pain.

Fitness Benefits of Flexibility Exercise

1. Increase range of muscle joint motion; 2. Reduced muscle stiffness and increased body relaxation; 3. Improved blood circulation in specific body segment; 4. Reduced incidence of injury during a major sport event; and 5. Reduced risk of cardiovascular problems in exercise.

1.2 CARDIOVASCULAR ENDURANCE- The capacity of the heart blood vessels and lungs to adapt exertion for a prolonged duration.

Physiological Benefits of Cardiovascular Training

1. Decreased resting heart rate; 2. Decreased recovery time from a bout of exercise; 3. Increased blood volume and red blood cells to transport oxygen throughout the body; 4. Stronger heart muscle allowing it ejects more blood (stroke volume) with each heart beat. If this occurs the heart can rest longer between beats; 5. Increased number of capillaries for efficient exchange of oxygen, carbon dioxide and nutrients between blood and body cells; 6. Decrease rate of respiration; 7. Increased aerobic capacity which allows the body cells to utilize oxygen for better work efficiency; and 8. Prevents and/or reduces the risk of the developing coronary heart disease.

1.3 MUSCULAR STRENGHT AND MASCULAR ENDURANCE Muscular strength is the capacity of a group of muscle to exert one maximal effort against a resistance. When muscles are capable of exerting effort against a resistance for a prolonged period of time, muscular endurance is demonstrated.

Fitness Benefits of Flexibility Exercise

1. Increased muscle strength; 2. Increased muscle size or muscle hypertrophy 3. Reduced risk of injury; 4. Improved joint flexibility; 5. Improved physical capacity to perform work exercise; 6. Improved sports performances; 7. Increased resting metabolism

2. Performance Related Components

2.1 Agility- is the ability of the individual to quickly shift or change direction of the body from one point to another. Agility is a multi-faceted skill. It involves speed and coordination, which allows rapid control of movement as the change in the direction of the body occurs. Strength, power, recreation, flexibility, mental alertness and concentration are all contributory factors that improved agility.

2.2 Balance- it is the ability of the individual to maintain equilibrium in relation to changes in the position. Balanced can be categorized into static and dynamic balance.

2.3 Coordination- it is the harmonious working relationship between the skeletal muscles and nerves in one aspect of movement.

2.4 Power- it is the ability to perform one explosive muscular effort in a short period of time. It is a product of strength and speed.

2.5 Speed- the ability to perform a task or move from one point to another in the shortest possible time. It is also the time spent finishing or complementing a performance after the initial movement has been made.

II. General Principles of Exercise.

1. Overload: Refers to the observation that a body system must be exercised at a level beyond which it is presently accustomed. A specific body system gradually adapts to this overload until it reaches a state where adaption is no longer observed. By the and large, training consist of systematically exposing selected physiological system to intensities of work that exceed those to which the system is already adapted.

Closely associated with the principle of overload is the element of progression. The exercise program must systematically progress so that the appropriate physiological systems continue to be overloaded. It is important to note however, that excessive overload could lead to exhaustion (burn-out), injury or impaired performance.

Components of Overload

Intensity- Refers to the degree of difficulty of an exercise session.

Duration- Refers to how long a specific activity or an exercise session Will last

Frequency: Refers to the number of session per given amount of time as a general rule, at least three(3) exercise session (non-consecutive days) per week are required to achieved when are required to achieved the physiological benefits Associated with exercise.

2. Specificity: The principle states that benefits associated with the training stimulus can only be achieved when it duplicates the movements and energy systems involved in the exercise.(Fox, et all. 1975; Pate, et al, 1978)

3. Individuality: No two individuals are exactly alike. All individuals have different performances, fitness attributes, lifestyles nutritional preferences, and they responded to exercise and its physical and social environments in their own unique way. It is essential that the exercise programs cater to these individual needs and preferences.

4. Recovery; It refers to the amount of the time of the body should be allowed to rest and Recover from fatigue before the next activity begins.

5. Reversibility; the principle simply states that if an individual stops to exercise, the body returns to its initial level of fitness.

III. THE EXERCISE PRGRAM

There are at least four (4) phases of the fitness exercise program, namely:

1. Warm-up exercise, 2. Flexibility exercise 3. Strength and endurance exercise, and 4. Cool-down exercise

Warm-up Exercise or sometimes called limbering up is always the initial phase of any exercise program. It is a light physical activity aimed at increasing the body temperature and open up blood capillaries to allow a gradual increase in the blood flow to the muscles, ligaments, and tendons. Consequently, individuals who directly engage in a vigorous activity without first warming up often experience muscle cramps or get injured. In general, the function of warm-up exercise of warm-up exercise is to prepare the body to meet the demands of rigorous activity.

Normally, warm up exercise takes about 5 minutes . a good indicator if the individual is already warmed-up is the oneset of a light sweat.

Generally body warm-up activities include:

* Stationary jogging * Light jogging * Brisk walking * Slow rope skipping * Stair climbing

Benefits of Warm-Up

1. Increased range of motion 2. Improved coordination and movement efficiency 3. Decreased risk injury 4. Increased power output available from muscles

Generally Flexibility Exercise

Types of Exercise Muscles Involved 1. Neck a. Neck Bend Roll Neck Muscles

2. Shoulder Exercises a. Underside Cuff Stretch Side Cuff b. Front Cuff Stretch Front Cuff c. Back Cuff Stretch Back Cuff

3. Truck Exercise a. Shoulder and Side Stretch Latissimus & Upper back b. Cross-legged Curl Back extensors c. Seated Curl Low Back Extensors d. Knee Chest Curl Low Back Extensors e. Seated Twist Truck Rotators f. Leg Cross-over Truck Rotators & Gluteus g. Chair Stretch Pectoral Muscle h. Chest Strech Pectoral Muscle i. Lower Back Hip Stretch Latissimus Dorsi and Lower Back

4. Hip Exercise a. Lunge (Front & Side) Hip (Front & Side)